Chest Exercises with Weights

If you think you look good (and you may be right), you can still enhance your looks further with superb muscles! For men, the perfect physique is defined by the chest.

Guys go through a lot just to build their chest; it is a difficult and slow process and a painstaking one.

Nevertheless, the rewards for your efforts are no laughing matter! You will not just look and feel terrific; girls too will surely take notice!

Exercises without weights can get you those muscles working too, but not as thick as when you do chest exercises with weights. Workouts such as the Press and Flies are known chest builders.

Chest Dumbbell Exercises

Dumbbells are portable, adaptable and allow perfect performance of the movement since they fit around the body comfortably.

Targets the outer, inner, upper, and lower pectoral muscles. The chest exercises you can try when using dumbbells are:

Flat Chest Presses

-Lie flat on the bench. Hold the dumbbells at chest level.

-Raise the dumbbells until your arms are straight up and elbows are close to being locked, holding the dumbbells above the chest.

-After a slight pause, lower the dumbbells slowly back to chest level.

-Repeat the raising and lowering movements.

-Avoid locking your elbows.

When raising the dumbbells – breathe out; when lowering the dumbbells – breathe in.

Incline Chest Presses

Adjust the bench to an incline of thirty to forty-five degrees. Follow the same movements in Flat Chest Press.

Decline Chest Press

Lie down flat on your back on the decline bench. Follow the same movements in Flat Chest Press.

Flat Chest Flies

-Lie flat on your back on the bench holding the dumbbells directly over the chest.

-Slightly bend the elbows.

-Open arms to your sides keeping the elbows locked and in a position which is slightly flexed.

-When your upper arms are aligned/parallel with the floor, return the dumbbells to the position at start.

-Repeat the movements.

Incline Chest Flies

-Lie down on your back on an incline bench. Follow the same procedure in the Flat Chest Flies.

Chest Barbell Exercises

Barbell exercises for the chest means to target the muscles in the outer, inner, upper and lower pectorals. The following are the workouts done using the barbell:

Bench Press – Medium-grip

-Lie down flat on your back on the bench.

-With both hands, grip the barbell in a medium-grip position. Medium-grip is when there is an angle of 90 degrees between your arms and forearms.

-Press the barbell upward until arms are extended fully and elbows close to being locked.

-After a little pause, lower the barbell slowly back.

-Breathe out as you press the bar up and breathe in as you lower it.

Bench Press – Close-Grip

-Lie down on the bench.

-Grasp the barbell in a close-grip position. A close-grip position has 6 to 8-inch distance between the two hands holding the bar.

-Follow the movements in Bench Press Medium-grip workout.

Bench Press – Wide-grip

-Lie flat on your back on the bench.

-Grip the barbell in a wide-grip position. In a wide-grip position, each of your hands is placed on the bar 3 inches wider than the shoulder width.

-Follow the movements in Bench Press Medium-grip workout.

-These exercises are definitely not for the faint of heart for it needs a lot of effort but, with patience and grit, you will soon see pleasing results.